8/24/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 10-15 wall balls

2: 8-10 row cals

3: 2-3 wall walks

Skill

Handstand (10:00 of handstand hold practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

14 deadlifts @ 225/155

28 push ups

14 OH sit-ups @ 45/25

Extra Work

Handstand Push-ups (6×3 on paralettes w/ feet on box)

Metcon (No Measure)

4 sets:

12 banded lat pull down (hard band)

8 supine ring rows

Metcon (No Measure)

100 band good mornings

100 band hamstring curl
https://www.youtube.com/watch?v=B0kABjeJ_TY&feature=youtu.be

Metcon (No Measure)

2 rounds:

Row 5 minutes

rest 1 minute

Assault bike 5 minutes

rest 1 minute

then 2 rounds:

Row 3 minutes

rest 30 seconds

+

5-10:00 recovery bike after completion

Metcon (No Measure)

5 rounds:

100’ heavy farmer’s carry

50’ heavy sled push

25’ heavy double overhead KB lunges